Knee Exercise Intermediate

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INTERMEDIATE

Single Leg Stance

Balance on the involved leg without holding onto any support.
Opposite leg is bent at the knee, foot off the floor.
While balancing, keep involved knee slightly bent.
Perform 3 repetitions with a 15-30 second hold on each leg.

Caution

If balance is unsteady, hold onto a stable support during the exercise.
Pull abdominal muscles into the spine throughout the movement.
Keep trunk upright versus bending at the hips.

Heel Raises

Standing on the edge of a step, rise up onto the balls of the feet.
Slowly lower back down.
Perform 10-15 repetitions. Repeat 3 times.

Caution

If balance is unsteady, stand near a stable support to use as needed.
Pull abdominal muscles into the spine throughout the movement.
If calf muscles feel tight, hang heels off the edge of the step for a stretch between sets.

Single-Leg Balance With Knee March

Stand on the involved leg near a stable support to hold onto as needed. Keep knee slightly bent, tighten the top thigh muscles.
Lift the opposite knee to hip level and lower to a toe tap, then lift the knee again as if marching the leg.
Perform 10-15 repetitions. Repeat 3 times, then switch to the opposite side.

Caution

Maintain tightening of the thigh muscles on the top of the involved leg to  support the knee joint.
While balancing, weight is focused through the heel, knee does not cross  over the toes.
Trunk remains upright with abdominal muscles pulled into the spine throughout the movement.

Hamstring Bridge

Knees bent to a 45 degree angle. Dig heels into the surface, rest of the foot lifts up.
Raise the trunk up, while the back of the thigh muscles tighten. Slowly lower to the starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Heels are forward of the knees at the top of the bridge to activate the back of the thigh muscles.
Shoulder, hips and knees are in alignment as the trunk is lifted and lowered.
If muscles at the back of the thigh begin to cramp, move heels a few inches back.

 

Squats

Feet hip-width apart, toes forward, weight through the heels.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Pull abdominal muscles into the spine throughout the movement.
Weight is evenly distributed between both legs throughout the movement.

Backward Lunges

In standing position, one leg takes a full step backwards. As body lowers into a lunge, front knee is aligned with the toes, weight through the thigh and heel; back leg is balanced on the ball of the foot.
Return back leg to the starting position by shifting weight to front thigh and heel.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Ensure the front knee does not cross over the toes. To prevent this,  step backwards further.
With foot flat, press weight through the heel of the front leg during the  movement.
Keep trunk upright with abdominal muscles pulled into the spine  throughout the movement.

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